Bench Press (Barbell)
SETS
WEIGHT & REPS
W
20kg x 8 reps
1
42.5kg x 5 reps
2
42.5kg x 5 reps
3
42.5kg x 5 reps
F
45kg x 5 reps
Best Weight
Best 1 Rep Max
Bent Over Row (Barbell)
SETS
WEIGHT & REPS
W
20kg x 12 reps
1
40kg x 12 reps
Best Volume
Best 1 Rep Max
2
40kg x 12 reps
3
40kg x 12 reps
F
42.5kg x 8 reps
Best Weight
Upright Row (Barbell)
SETS
WEIGHT & REPS
W
20kg x 12 reps
1
20kg x 12 reps
2
20kg x 12 reps
3
20kg x 12 reps
F
30kg x 7 reps
Best 1 Rep Max
Cable Fly Crossovers
SETS
WEIGHT & REPS
W
1.25kg x 12 reps
1
13.75kg x 12 reps
2
13.75kg x 12 reps
3
13.75kg x 12 reps
F
16.25kg x 5 reps
Best Weight
Lat Pulldown (Cable)
SETS
WEIGHT & REPS
W
2.5kg x 12 reps
1
25kg x 12 reps
2
25kg x 12 reps
3
25kg x 6 reps
F
25kg x 6 reps
Seated Cable Row - Bar Grip
SETS
WEIGHT & REPS
W
2.5kg x 12 reps
1
21.25kg x 12 reps
2
21.25kg x 12 reps
3
21.25kg x 12 reps
F
25kg x 6 reps